8/24/21

23
Aug

8/24/21

CrossFit GonzStrong – CrossFit

Metcon (Time)

“Bangers & Mash”

7 Rounds:

3 Push Press

3 Front Squats

3 Box Jumps

30/21 Calorie Assault Bike

5 Rounds:

3 Push Press

3 Front Squats

3 Box Jumps

30/21 Calorie Assault Bike

3 Rounds:

3 Push Press

3 Front Squats

3 Box Jumps

Barbell – 115 / 85 lb

Box – (30″/24″)
Stimulus

– Conditioning Category: Pacer

– Looking at a longer grind today where pacing will be key.

– The barbell should be a weight that you can complete the 3 push press as well as the 3 front squats unbroken each round. You do not need to be able to complete the push press and go right into the front squats during the workout.

– The rounds of push presses, front squats, and box jumps should take less than 1:30 each.

– The bikes should each take less than 2:30.

– Score: Total Time (30:00 Time Cap). Add 1 second for every missed rep if time capped.

Strategy

1. If your lungs tend to get you during workouts, let’s plan to break between the push presses and front squats each round. Complete a quick 3 push presses, drop the bar, then get right back to it and complete a squat clean to get the front squats started. Quick sets, quick breaks. If your lungs are not a concern, let’s try to hold on and go right from the 3rd push press right into the front squats.

2. While we want to use the bike as somewhat of a recovery, we can easily lose a lot of time at this station if we bike too slowly. Aim to complete this station in under 2:30.

3. There are 3 batches of rounds of push presses, front squats, and box jumps. The number of rounds decrease with each batch. We should aim to ramp up our speed as we go so that our last 3 rounds are completed at a higher intensity than our first 7 rounds.

Modifications

PUSH PRESS

– Double Dumbbell

FRONT SQUATS

– Double Dumbbell

BOX JUMPS

– Squat Jumps

– 2x Double Unders

30/21 CALORIE ASSAULT BIKE

– 30/21 Cal Echo Bike, Ski Erg, Air Run

– 38/30 Cal Row or Bike Erg

– 400m Run

Metcon (No Measure)

Extra credit

Bench Press

10-10-8-8-6-6

All sets based on 1RM Bench Press

Set 1-2: 10 Reps @ 63%

Set 3-4: 8 Reps @ 68%

Set 5-6: 6 Reps @ 73%

Strict Handstand Push-ups

1 Set For Reps:

Max Unbroken Strict Handstand Push-Ups

Accessory: Pushing

3 Sets for Quality:

10 Tempo Push-Ups*

20 Banded Triceps Extensions

20 Banded Pull Aparts

Rest As Needed Between Sets.

*2 Second Negative